10-Day Trader Joe's Meal Plan For Busy Weeknights

Trader Joe’s is an American grocery chain that carries produce, dairy, meats, and many in-house products, such as salsas, salad dressings, frozen entrées, snacks, and more.

They sell hundreds of nutritious items that save you prep and cooking time mid-week. 

Take advantage of their selections by following our free 10-day Trader Joe’s meal plan for busy weeknights. Keep reading to get started. 

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What to Eat from Trader Joe’s

A nutritious, balanced diet can include fruits, vegetables, lean proteins (animal or plant-based), sodium-free canned goods, frozen produce, and healthy sources of fats like avocado, olive oil, nuts, etc.

While shopping at Trader Joe’s, try filling your cart or basket with as many items as possible. 

What makes Trader Joe’s stand out from other grocery chains is the large number of products they make and sell under their label. It’s not just mandarin orange chicken; it’s Trader Joe’s mandarin orange chicken! 

If you want to try more of Trader Joe's products, try our meal plan.

We incorporated dozens of them with other nutritious ingredients to create convenient, mouth-watering dishes.  

Trader Joe’s Meal Plan for Busy Weeknights

Our meal plan is a guideline to help you eat nutritious meals on busy weeknights.

Ask your dietitian for serving size recommendations and customization options to meet your dietary needs. 

Some of these items may be outside of your region. Ask your dietitian for an appropriate substitute if you can’t find them. 

Day 1

Breakfast

Make overnight oats by combining instant rolled oats with plain Greek yogurt, chia seed, Trader Joe’s milk (or a non-dairy alternative), and creamy unsalted peanut butter. Top with fresh berries and ground cinnamon.   

Lunch

Whole wheat bun with pulled-port (portobello mushrooms) and homemade slaw dressed with a vinaigrette. Have fresh carrot and celery sticks on the side with avocado tzatziki dip.  

Dinner

Grilled salmon (seasoned with Dijon mustard, garlic, and parsley) served with cauliflower rice, roasted sweet potatoes, and a fresh leafy green salad (save salad for tomorrow’s lunch). 

Snacks

Plain Greek yogurt with yellow cling peach halves and almonds; Seedy crackers with Mediterranean-style hummus. 

Day 2

Breakfast

Sautée eggs with asparagus, sundried tomatoes, and red chili flakes. Serve with a toasted piece of Trader Joe’s whole wheat sliced bread. 

Lunch

Steamed chicken soup dumplings served with a leafy green salad with unsalted roasted nuts. 

Dinner

Stir-fry shrimp with mango, pineapple, carrots, red bell pepper, ginger, onion, and garlic. Add two tablespoons of General Tao stir-fry sauce. 

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Garnish with fresh cilantro, sesame oil, lime juice, and peanuts. Serve over brown rice. 

Snacks

Trailblazer bites (energy balls); fresh vegetables with spinach and kale Greek yogurt dip. 

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Day 3

Breakfast

Toast whole grain waffles and layer with plain Greek yogurt, crushed walnuts, unsweetened coconut flakes, strawberries, and blueberries. Add a drizzle of honey, if desired. 

Lunch

Make an open-faced sandwich using Norwegian crispbread, cottage cheese, baby spinach, diced red onion, canned tuna, and fresh basil. Drizzle with olive oil and lemon juice before eating.  

Dinner

Red curry chicken drumsticks served with a shredded kale salad (kale, cucumber, tomato, red onion, balsamic vinaigrette) and brown rice. 

Snacks

Plain Greek yogurt with pomegranate seed and unsalted pistachios; Seedy crackers with Mediterranean-style hummus. 

Day 4

Breakfast

Toast whole wheat bread, layer avocado, sliced tomato, and julienned fresh basil. Top with a poached egg, ground black pepper, and a spoonful of feta cheese. 

Lunch

California-style salad with spinach, strawberries, mandarin slices, sweet onion, and goat cheese. Serve with air-fried sea scallops and a French vinaigrette.  

Dinner

Garlicky gochujang spaghetti (use unsalted butter) served with grilled chicken breast and a leafy green side salad. 

Snacks

Piquant popcorn; Apple slices with peanut butter. 

Day 5

Breakfast

Blueberry protein pancakes topped with lemon zest, more blueberries, and almond slivers.   

Lunch

Edamame energy bowl with red quinoa, mixed vegetables, and diced apple. 

Dinner

Baked pork tenderloin with asparagus, cauliflower, onion, and beets. Serve with a quick couscous and chickpea salad. 

Snacks

Plain Greek yogurt with soft dried apricots and cashews; Bell pepper crisps with Mediterranean-style hummus. 

Day 6

Breakfast

Citrusy baked oatmeal with oranges and cinnamon.  

Lunch

Mediterranean salad kit (cut back on the salt content by mixing a homemade dressing: combine olive oil, red wine vinegar, garlic, maple syrup, black pepper, and dried oregano) with canned tuna. 

Dinner

Make katsu-style tofu in your air fryer. Serve with wild rice and sautéed fresh vegetables (bok choy, sweet onion, broccoli, and carrots), or use bagged frozen vegetable blend. 

Snacks

Plain Greek yogurt with dark chocolate covered pistachios; Banana with peanut butter. 

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Day 7

Breakfast

Blistered tomato, spinach, and feta frittata. Save leftovers to eat again tomorrow. Serve with toasted whole-grain bread and fresh orange slices on the side.

Lunch

Make an individual pizza with whole wheat pita bread, cashew and basil pesto, baby spinach, tomato, red onion, crumbled goat cheese, and roasted chickpeas. 

Dinner

Chicken thighs marinated in Harissa. Serve with boiled sweet potatoes (dressed with olive oil and fresh dill) as well as a leafy green salad with fresh mint, parsley, chives, tomato, and cucumber. 

Snacks

Freeze-dried fig slices topped with aged cheddar cheese and rolled turkey;  Plain Greek yogurt with raspberries and almonds. 

Day 8

Breakfast

Leftover frittata from the day before. Serve with toasted whole-grain bread and fresh pear slices. 

Lunch

A meatless meatball sub on a whole grain bun with baby arugula, onion, red bell peppers, and marinara sauce. 

Dinner

Sweet and spicy pecan-crusted salmon. Serve with grilled eggplants, onion, and bell pepper. For a whole grain, add boiled wheatberries. 

Snacks

Plain Greek yogurt with strawberries and walnuts; Fresh vegetable sticks with Mediterranean-style hummus. 

Day 9

Breakfast

Toast whole grain waffles and add almond butter, sliced banana, a teaspoon of dark chocolate chips, and ground flax.  

Lunch

Cashew chicken lettuce wraps. Add fresh cucumber, tomatoes, red onion, and diced bell pepper. 

Dinner

Balsamic lentil sauté with bell peppers, spinach, and mushrooms. Serve over brown rice. 

Snacks

Piquant popcorn; Apple and cheddar cheese slices.  

Day 10

Breakfast

Blend a smoothie with extra silky tofu, frozen unsweetened cherries, fresh mint leaves, baby spinach, almond butter, and plain Greek yogurt.

Lunch

Mushroom miso soup with bok choy and firm tofu. Garnish with sliced green onion and serve with brown rice.  

Dinner

Curry tempeh stir fry with mixed vegetables. Garnish with fresh cilantro and peanuts. Serve on brown rice. 

Snacks

Plain Greek yogurt with diced mango and pistachios; Vegetable sticks with spinach and kale Greek yogurt dip. 

Personalizing Your Own Trader Joe’s Meal Plan

We tried to include as much variety as possible in this meal plan to expose you to dozens of Trader Joe's products, but of course, you don’t need to try everything!

This plan can be customized to your preferences, cultural practices, and budget. You may want to work with a dietitian if you need more guidance.

To become more familiar with their product line, visit a nearby store, browse their website, and review their recipes.

Trying new items will expose you to new flavors and textures until you find items you love. 

Tips for Meal Preparation with Trader Joe’s Food

Trader Joe’s sells pre-cut vegetables that can save prep time on busy nights.

Try their fresh stir fry mix, napa cabbage, cubed butternut squash, or bagged salad blends.

They also have some frozen fruits and vegetables with a longer shelf life, which may appeal to you.

Buying some frozen entrées or side dishes can also save you prep time during a busy week (and you don’t need to think about what to make).

When buying frozen dishes, pick minimally processed items with protein or fiber to help you feel full.

Review the food label and try to choose items with lower amounts of saturated and trans fats and sodium (aim for less than 8% of the daily value).  

Trying new foods is fun, and Trader Joe’s always has something exciting to offer. If you’re unsure if a product or food aligns with your health goals, ask your dietitian for help.

They can teach you how to read food labels and pick items that help you feel your best. 

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Takeaway

Want more support building a delicious meal plan? Consider working with a Nourish dietitian who offers insurance-covered online counseling.

They lend their nutrition expertise to ensure your meal plan is nutritious, flavorful, and sustainable.

They’ll work with you to ensure your meal plan considers your:

• Budget and taste preferences.
• Allergies, food sensitivities, or intolerances. 
• Dietary restrictions…and more! 

‍Find a dietitian who’s covered by insurance now. 

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